Thursday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)

Four rounds for time of:

400 Meter Run

20 Thrusters (75/55 lbs)

15 Toes to Bar

10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)


Metcon (No Measure)

Against a 3-minute clock…

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

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